Millet is a small, gluten-free grain that is packed with essential nutrients. With just 163 calories in one ounce (dry) of millet with added fat, it's a healthy choice for weight management.

In addition to being low in calories, millet is rich in macronutrients such as protein and dietary fiber. It's also a great source of micronutrients like magnesium, iron, and phosphorus.

In this article, we'll dive into the benefits of millet, how to cook it, and its potential use for weight management and diabetes management.

Calories in Millet with added Fat

Millet is a low-calorie grain that is perfect for weight management. In just one ounce (dry) of millet with added fat, there are only 163 calories. This means you can eat a serving of millet without worrying about excessive calorie intake. It's important to note that the number of calories may vary depending on how you cook your millet. For example, adding butter or oil to your millet can increase the calorie count. However, even with added fat, millet is still a low-calorie food that can aid in weight management.

Macronutrient breakdown of Millet

Millet is not only low in calories, but it also has a good macronutrient profile. One ounce (dry) of millet with added fat contains 2.2 grams of protein and 1.7 grams of dietary fiber. Protein is essential for repairing and rebuilding muscle tissue, while dietary fiber aids in digestion and promotes feelings of fullness. Additionally, millet is low in fat and carbohydrates, making it an excellent choice for those looking to lose weight or maintain a healthy diet.

Micronutrient content of Millet

Millet is not only low in calories and high in macronutrients, but it's also packed with essential micronutrients. One ounce (dry) of millet with added fat contains 14% of the recommended daily intake (RDI) of magnesium, 9% of the RDI of iron, and 7% of the RDI of phosphorus. Magnesium is important for maintaining bone health and reducing inflammation in the body. Iron is essential for the production of red blood cells, and phosphorus helps regulate blood pressure and energy production. Millet is an excellent source of these micronutrients and can help individuals meet their daily recommended intake.

Health benefits of Millet

Millet has numerous health benefits due to its nutrient-dense profile. It can help lower blood pressure, improve digestion, and reduce inflammation in the body. Additionally, millet is a gluten-free alternative to other grains, making it an excellent choice for individuals with celiac disease or a gluten intolerance. Overall, incorporating millet into your diet can provide numerous health benefits and is an excellent addition to a healthy lifestyle.

Millet as a gluten-free alternative

Millet is a great gluten-free alternative to other grains like wheat, barley, and rye. This is because it doesn't contain the protein gluten, which can cause digestive problems for some individuals. For individuals with celiac disease or a gluten intolerance, millet is a safe and healthy choice. Additionally, for those looking to reduce their gluten intake, millet is a great alternative grain to incorporate into your diet. Overall, millet is an excellent gluten-free alternative that provides numerous health benefits.

Ways to cook Millet

Millet can be cooked in a variety of ways, making it a versatile grain to incorporate into your diet. It can be boiled like rice or quinoa, toasted like oats, or even ground into flour for baking. To cook millet, use a 2:1 ratio of water to millet and bring to a boil. Then, reduce to a simmer and let cook for 15-20 minutes or until the water has been absorbed. Overall, there are numerous ways to cook millet, and it can be used in a variety of dishes, including salads, stir-fries, and soups.

Millet as a source of plant-based protein

Millet is a great source of plant-based protein. One ounce (dry) of millet with added fat contains 2.2 grams of protein, making it an excellent choice for vegetarian and vegan diets. Protein is essential for maintaining and repairing muscle tissue, and incorporating millet into your diet can help individuals meet their protein needs. Overall, millet is an excellent source of plant-based protein and can be used in a variety of dishes to increase protein intake.

Millet as a source of dietary fiber

Millet is also a great source of dietary fiber. One ounce (dry) of millet with added fat contains 1.7 grams of dietary fiber, which aids in digestion and promotes feelings of fullness. Incorporating millet into your diet can help individuals meet their daily recommended intake of dietary fiber and promote overall digestive health. Overall, millet is an excellent source of dietary fiber and can be used in a variety of dishes to increase fiber intake.

Millet in weight management

Millet is an excellent choice for weight management due to its low calorie and high nutrient density. In addition, millet is a good source of dietary fiber, which can promote feelings of fullness and aid in weight loss. Overall, incorporating millet into your diet can be an effective strategy for weight management.

Millet for diabetes management

Millet is a low glycemic index food, making it an excellent choice for individuals with diabetes. It's also high in dietary fiber, which can help regulate blood sugar levels. Incorporating millet into a diabetes-friendly diet can help individuals meet their nutrient needs while maintaining stable blood sugar levels. Overall, millet is a healthy and diabetes-friendly food that can be used to achieve optimal health.